5 x 3 rep

add to chart

• 9 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 15 reps
Pistol Squats 30 reps

400m Run/Jog
10m 4-Step Walk video

EMOM 20

20m Sled push

15 Double arm Battle rope wave

15 Sandbag Front Squat

15 Double KB bent over row

REST

.

CORE:

3 rounds:

20 Heel Reaches

10 Hanging Windshield wipers

9 rounds
7x Squat clean
8x Burpee box jumps

21097 meters

400m Run/Jog

10m 4-Step Walk video

5min Row/Bike/Run/Airbike

Then 3 rounds

5 Medball Clean video
5 Lateral Burpee over Medball
10 Banded Good Morning video

Squat Flow with a Plate video or Hip Flow video

AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total cals and total rounds

Extra credit
5 mins wall sit
for both persons toghether

• 3-3-3-3 of:
BB Deadlifts from Blocks
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3 reps
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.